How do I perform a side lunge, balance to overhead press with 1-arm?



  1. Begin standing with both feet pointed straight ahead and slightly wider than shoulder width apart
  2. Hold a dumbbell in one hand at shoulder level on the non-lunging side, place the other hand on your hip.


  1. Lunge to the side and come up to a balanced position by lifting the leg you just lunged on.
  2. Once in a balanced position, press the dumbbell overhead.
  3. Return dumbbell to shoulder and lunge again with the  lifted leg
  4. Repeat for the desired amount of repetitions
  5. Switch lunge movement to the other side and repeat exercise.

This is a challenging but terrific total body exercise that improves strength while challenging the balance of the person performing it.  You'll work your butt muscles (glutes), your thigh muscles (quads) and your shoulders (deltoids).

Try these steps:

Stand with your feet pointed straight ahead and placed shoulder-width apart.

Hold one dumbbell at your side with your other hand on your hip, keeping your head in a neutral position.

Lunge sideways, landing on the heel of the lead foot while keeping your abs in tight and your back flat.

Stabilize with your body while keep both feet pointed straight ahead. Bend your knee to 90-degrees and keep it directly over your second and third toes.

Your opposite leg should remain straight with your foot staying flat on the ground.

Push off the bent leg to a single leg, standing position. (Tip…The leg that remains straight is the one that will remain on the ground (stance leg) throughout the exercise)

Press the dumbbell over your head, fully extending your arm while maintain proper balance.  Keep the other hand that is not holding a dumbbell on your hip the entire time.

Return the dumbbell to your chest and repeat the exercise.  Do 8-12 on that side and then switch arms and legs. 

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